Ready to Feel Strong, Sculpted, and Energized This Summer?

Listen—I know summer can come with a lot of pressure. Swimsuit season, tank tops, beach days… but this isn’t about chasing some “ideal body.” It’s about showing up for you. Feeling strong in your skin. Boosting your mood. Building energy from the inside out.

This Summer Strength + Tone Plan is for any woman who wants to feel more confident, more capable, and more herself. Whether you’re just getting started or you're already crushing your wellness routine, this plan is designed to meet you where you’re at and help you level up.

No crazy equipment. No two-hour gym sessions. Just smart, effective workouts that get the job done—in under 40 minutes.

So grab your mat, your water, and that playlist that makes you feel like a boss. Let’s get stronger this summer—together.

🌞 SUMMER STRENGTH + TONE PLAN

Goal: Build strength, tone up, and boost energy

Time: 30–40 minutes/day

Frequency: 4 days/week (optional 5th = walk/stretch/cardio of choice)

WEEKLY STRUCTURE

Day 1: Full Body Strength

Day 2: Lower Body Burn

Day 3: Active Recovery (walk, stretch, or yoga)

Day 4: Upper Body + Core

Day 5: HIIT / Sculpt & Sweat Circuit

(Optional: Day 6 = gentle movement / Day 7 = full rest)

💪 DAY 1: FULL BODY STRENGTH

3 rounds:

Squats x 15

Push-ups (modified if needed) x 10

Bent-over rows x 12

Glute bridges x 20

Shoulder press x 12

Plank (30–60 sec)

Add dumbbells for more challenge

🍑 DAY 2: LOWER BODY BURN

4 sets:

Reverse lunges x 12/leg

Romanian deadlifts x 15

Pulse squats x 20

Side leg lifts x 15/side

Calf raises x 25

Wall sit (1 min)

Add a booty band for extra fire 🔥

✨ DAY 4: UPPER BODY + CORE

3 rounds:

Bicep curls x 12

Tricep dips x 10–12

Shoulder lateral raises x 12

Renegade rows (can do on knees) x 10

Russian twists x 20

Dead bug x 20

Forearm plank (hold 45 sec)

🔥 DAY 5: HIIT / SCULPT & SWEAT

Perform each move 40 sec ON / 20 sec REST — repeat 3x:

Jump squats (or air squats)

Plank shoulder taps

Mountain climbers

Dumbbell thrusters

High knees

V-ups or crunches

Finish with a 1-minute plank hold + stretch

💡 TIPS:

Start light and focus on form over speed

Increase weight or reps each week to progress

Hydrate + fuel with protein (hello, greens & protein shake!)

Rest = essential. Don’t skip it.